Women Do Not Have To Settle For Weight Gain As A Part Of Getting Older By Connie Limon At Isnare.com Ezine Articles

It seems as though most women gain weight as they age. This is not a necessary part of getting older. You can take steps to prevent weight gain or lose what you have already gained through proper diet and exercise. It is never too late.

Women gain about a pound a year during the perimenopause period (the years just before menopause. However, changing hormone levels are not necessarily the cause of weight gain. In this article read how some simple tips to help you get rid of the unwanted pounds or stop them dead in their tracks. You don't want extra weight to carry around while taking care of your business of "living."

Review below some of the possible causes for this weight gain:

• Exercising less
• Eating more
• Burning fewer calories
• Genetic factors may also play a role in weight gain

Excess weight can lead to serious health problems that include but are not limited to:

• Increased risk of high cholesterol
• Increased risk of high blood pressure
• Increased risk to insulin resistance

All of the above can lead to type 2 diabetes as well as heart disease and stroke. There is also evidence that suggest weight gain during the menopausal years increases breast cancer risk.

Women who lose weight after menopause can reduce their risk of breast cancer by 20 percent. By contrast, women who gain in excess of 20 pounds after menopause increase their breast cancer risk by nearly 20 percent.

You can prevent or reverse weight gain at any age. The techniques for maintaining healthy weight at any age are the same. Eat healthy, nothing in excess and keep moving. It is never too late to begin a healthy lifestyle, and lose unwanted, unhealthy pounds.

An effective approach to losing weight after menopause includes:

• Aerobic exercises that will boost your metabolism and help you burn fat. Strength training exercises increases muscle mass, boost your metabolism and strengthens your bones.

• In addition to traditional aerobic exercise routines you can spend time doing the things you love that keep you moving such as gardening and dancing.

• Reduce calorie intake. Eat less of the foods you normally consume each day. Be careful not to cut back too drastically or it will make shedding extra pounds harder. Due to slower metabolism as you get older you need about 200 fewer calories a day. Try eating before you actually become hungry, smaller portions, several times a day. A good rule to follow is not to let more than 5 hours go by without fueling your body with something nutritious. You should have 3 meals per day, 2 snacks and a bedtime snack. Fill up on fruits and vegetables; give yourself a little protein and healthy fat for each snack and meal.

• Decrease dietary fat. Emphasize fats from healthy sources like nuts, olive, canola and peanut oils.

• Drink 8 eight ounces of water per day

The single most important factor for maintaining a healthy body composition, which translates into more lean muscle mass and less body fat, is:

• Increased physical activity that includes strength training

If you apply these few simple tips it should be enough to get you started on either keeping the weight off as you age or losing those pounds you have put on while taking care of the business of life otherwise.

Source: Mayo Clinic, and personal knowledge.

Disclaimer: The information in this article is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition and/or before you begin any kind of exercise routine.

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